2.If necessary, add water to cover the ingredients; cook in the slow-cooker for 3-4 hours, or simmer on the stove top in soup pot.

3.Adjust seasoning with salt and pepper before serving.

(Makes 4-6 servings)

Tex-Mex Chili Pot

(This low-calorie high-protein chili is packed with healthy fiber, plus it’s quick and easy to prepare.Create this hearty meal in just 30 minutes; add a green salad, and sliced fruit, and you have a lovely “fast food” meal.Tex-Mex Chili also freezes well, so it’s a great “make-ahead” dish.)

1.Heat the water in a small saucepan over medium-high heat.Add 1 teaspoon salt and the ground black pepper; bring to a boil, then reduce heat and cover to keep hot.Set aside for later.

2.Meanwhile, heat the oil over medium-low heat in a large saucepan or skillet; add the onion, chiles, and ½ teaspoon salt and blend.Cover and cook, stirring occasionally, until the onion is softened, 8-10 minutes.

3.Increase the heat to medium and add the tomato paste and garlic.Cook for just 30 seconds or so.

4.Add the brown rice and stir to coat the grains with oil.Cook until the edges of the grains begin to turn translucent, about 3 minutes.Now add the hot water you prepared earlier and bring the mixture to a boil.

5.Reduce the heat to low, cover, and simmer until all the water is absorbed and the rice is cooked, 16-18 minutes.

6.Remove the pot from the heat and sprinkle the mixture with the cilantro and tomato, but do not stir the rice at this point.

7.Lay a clean, folded kitchen towel over the uncovered pot, and then place the lid on top.Let the rice stand for 10 minutes.

8.Add the lime juice, and gently stir and fluff therice mixture with a fork; adjust the seasoning with salt and pepper to taste.

(Makes 6 servings)

Daniel Fast Trail Mix

Ingredients:

-1/2 cup chopped dried apricots and/or dried pears

-1/2 cup chopped dried apples and/or prunes

-1/2 cup raisins or chopped dates

-1 ½ cups raw sunflower seeds and/or raw pumpkin seeds

-1 cup unsalted nuts (peanuts, walnuts, and/or almonds)

1.Mix all the ingredients in a large bowl.

2.Store in an airtight container.

(Makes 4 cups of trail mix)

Daniel Fast Ketchup

(Homemade Ketchup with no sugar)

Ingredients:

-1 cup tomato paste

-2 cups tomato sauce

-2 tablespoons apple juice

-1 teaspoon kosher salt

-1/4 teaspoon ground cloves

-1/8 teaspoon ground allspice

1.Place the tomato paste, tomato sauce, apple juice, salt, cloves, and allspice in a large saucepan, and blend.Bring to a boil over medium heat; then reduce the heat to low and simmer, uncovered, until thickened, about 20 minutes.